What Food Is High in Folate? A Guide to Folate-Rich Foods

November 14, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, getting enough folate is crucial for preventing serious birth defects. It's a key B vitamin, and understanding what food is high in folate can empower you to maintain optimal health, support cell growth, and prevent deficiency.

Quick Summary

This guide covers the top natural and fortified food sources of folate, outlines its key health benefits, and offers practical tips for increasing your daily intake through balanced meals and preparation methods.

Key Points

Folate vs. Folic Acid: Folate is the natural form found in food, while folic acid is the synthetic form used in supplements and fortified products.
Leafy Greens are Powerhouses: Dark leafy vegetables like spinach and asparagus are among the highest natural sources of folate.
Legumes Offer Major Boosts: Beans, lentils, and peas provide substantial amounts of this crucial nutrient.
Cook Smart to Retain Folate: Because folate is water-soluble, cooking methods like steaming or microwaving are better than boiling to preserve content.
Check for Fortified Foods: Many breads, cereals, and grains are enriched with folic acid, offering an easy way to increase intake.
Critical for Pregnancy: Adequate folate is especially important for women who are pregnant or planning to conceive, as it helps prevent neural tube defects.
Deficiency Signs to Watch For: Symptoms of folate deficiency include fatigue, weakness, mouth sores, and pale skin.
Supplements May Be Necessary: Some individuals may need supplements to meet their daily requirements, particularly pregnant women or those with specific health conditions.

Understanding Folate and Folic Acid

Before diving into the foods, it's important to differentiate between folate and folic acid. Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic form added to supplements and fortified foods. The body can absorb folic acid more readily than natural folate, and it is more stable during cooking.

Plant-Based Sources of Folate

For those following a plant-based diet or simply looking to boost their vegetable intake, there are numerous excellent sources of natural folate.

Legumes

Beans, lentils, and peas are exceptionally rich in folate. Just a half-cup serving of cooked black-eyed peas, for example, provides 105 mcg of folate.

Lentils: A staple in many cuisines, offering nearly all of your daily needs in one serving.
Chickpeas: Versatile for hummus, salads, and curries, providing significant folate.
Kidney Beans: Perfect for chili and stews, a half-cup serving offers 46 mcg of folate.

Dark Leafy Greens

These vegetables are not only packed with folate but also provide other essential vitamins and minerals.

Spinach: A half-cup of boiled spinach contains 131 mcg of folate.
Asparagus: Just four spears of boiled asparagus deliver 89 mcg of folate.
Brussels Sprouts: A great source, with a half-cup cooked offering 78 mcg.
Broccoli: A half-cup of cooked, chopped broccoli provides 52 mcg.

Fruits

Citrus and tropical fruits are a refreshing way to increase your folate intake.

Oranges: A medium-sized orange contains 29 mcg of folate.
Avocado: Creamy and delicious, half an avocado offers 59 mcg.
Papaya: Half a cup of cubed papaya provides 27 mcg.

Animal-Based Sources

For those who consume animal products, certain options are particularly rich in folate.

Liver

Beef liver is one of the most concentrated sources of folate available. A 3-ounce serving of braised beef liver contains a whopping 215 mcg. Due to its high vitamin A content, it should be consumed in moderation, especially by pregnant women.

Eggs

Eggs are a convenient and versatile source. One large hard-boiled egg contains 22 mcg of folate. They also provide protein, vitamin B12, and other key nutrients.

Fortified and Enriched Foods

Many countries have public health programs that mandate the addition of folic acid to common foods to help prevent neural tube defects.

Cereals and Grains

Look for the words “fortified” or “enriched” on product labels.

Breakfast Cereals: Many brands offer 100% of the daily value for folic acid in a single serving.
Enriched Pasta, Rice, and Breads: These are required to be fortified with folic acid in many regions.

Maximizing Folate Retention in Food

Folate is a water-soluble vitamin and can be destroyed by heat. To preserve the most nutrients:

Steam or microwave vegetables instead of boiling them.
Use cooking water from vegetables for gravies, sauces, and soups.
Store vegetables properly in a cool, dark place to minimize nutrient degradation.

Comparison Table: Folate per Serving


Food (Serving)	Folate (mcg DFE)	% Daily Value (DV)
Beef Liver (3 oz, braised)	215	54%
Spinach (½ cup, boiled)	131	33%
Black-eyed Peas (½ cup, boiled)	105	26%
Fortified Cereal (25% DV, 1 serving)	100	25%
Asparagus (4 spears, boiled)	89	22%
Avocado (½ cup, sliced)	59	15%
Romaine Lettuce (1 cup, shredded)	64	16%
Orange (1 small, fresh)	29	7%

Conclusion

Maintaining an adequate intake of folate is essential for overall health, with critical roles in DNA production, red blood cell formation, and fetal development. A balanced diet rich in leafy green vegetables, legumes, fruits, and fortified grains is the most effective way to meet your needs. For many individuals, especially those who are pregnant or may become pregnant, supplements are often recommended to ensure sufficient intake. By understanding what food is high in folate and how to best prepare it, you can take a proactive step toward a healthier lifestyle. If you suspect a deficiency, always consult a healthcare professional. To learn more about folate, visit the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

Folate is the natural form of vitamin B9 found in food, while folic acid is the synthetic, man-made version added to supplements and fortified foods. Folic acid is generally more stable and better absorbed by the body.

Some of the best vegetable sources of folate are dark leafy greens like spinach, asparagus, broccoli, and Brussels sprouts. Cooked legumes, such as lentils and black-eyed peas, are also extremely high in folate.

Yes, many fruits contain folate. Citrus fruits like oranges and grapefruit are good sources, as are tropical fruits like papaya and avocado. A medium orange contains 29 mcg of folate.

Yes, folate is a water-soluble vitamin and can be destroyed by heat. To minimize loss, it is best to steam or microwave vegetables rather than boiling them. Using the cooking water for sauces can also help.

Folate is crucial during early pregnancy for the development of the baby's brain and spinal cord. An adequate intake helps prevent serious neural tube defects like spina bifida.

Many people can get enough folate from a balanced diet, especially with the help of fortified foods. However, individuals with higher needs, such as pregnant women, may require a folic acid supplement to ensure sufficient intake.

Symptoms of a folate deficiency can include fatigue, weakness, pale skin, a sore or red tongue, and mouth ulcers. A deficiency can lead to a type of anemia where red blood cells are abnormally large.